CrossFit – Sat, May 10
Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone!  Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!Mother's Day – bring your mom or child (ages 13 and up) for free – email  Success@crossfitsr.com  to have Brandy set up their free drop in no later than Friday 5/9

Warm-up

8 Am CF Academy – Front Squat Warm Up:

Warm-up

9am CF Warm Up

200 M Run

Soldier

Samson

Runners Lunge

Side Lunge

Front Squat (5×2 each gets heavier record 1×2)

CF Academy ONLY

Front Squat – from rack

5×2 record 1×2

CF Academy METCON (AMRAP – Rounds and Reps)

6 min AMRAP

100 m run

10 Wallball 20/14

10 KB Swings 35/26 (+53/35)

Accessory Work

3×6 each

slant board goblet squat

ATG split Squat

cossack

Pistol – weighted if able

Single Leg RDL

Metcon (Time)

4 Rounds

400 M Run

10 SDLHP 95/65 (rx+ 115/75)

10 Front Squats

2 min rest between rounds

Cooldown

bretzel

Couch

Pancake